The specialists confirm that From the age of 40 A deterioration in health and body begins to be noticed. It is for them that they recommend performing physical activity, especially strength exercises to gain muscle mass. But it is important to know What weight should be able to lift between 40 and 50.
“Over the years, lean muscle mass decreases naturally. If you do not take measures to replace the lending muscle you waste over time, your body fat percentage will increase,” they highlight from Mayo Clinicnon -profit entity dedicated to clinical practice, education and research.
In this way, they warn, muscle strengthening is the solution to conserve and improve your mass at any stage of life.
Beyond the physiological and hormonal changes that are even more evident in the case of women. It does not imply that this loss of muscle mass can be minimized or even delayed with healthy and simple habits.
Peter ACTIAcardiologist and aging expert, explains in his podcast The Peter Attia Drive that there is two exercises that to overcome if you have a good muscle state from 40 years of age.
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The tasty homemade recipe that complements the effects of the gym.
“A man between 40 and 50 must be able to Stay hung for two minutes. A woman for 90 secondS “, differentiates the expert in his space.
And he adds: “It is a great indicator of the force at the top of the body and correlates very well with the ability to connect the hands through the elbows on the shoulder and scapula.”
He also points out that everything we do in life, all the force we convey to the outside world and that we transmit to ourselves, comes through our hands and feet. So many of these things have to do with how good your hands and feet use.
On the other hand, another exercise stands out that could be ambitious: “Men between 40 and 50 must be able to carry 50% of your body weight in each hand for a minute. If someone weighs 90 kilos, they should put 45 kilos in each hand and walk for a minute. And if she is a woman, she should be three quarters of her body weight for a minute. “
Another aspect that Attia mentions has to do with The grip, which considers fundamental: “When people see how strong the correlation between the grip force and health is, it is surprised. If we compare people with a higher grip force with others with less grip force, the first ones have 70 % less likely to suffer and die of dementia,” he says.
And the cardiologist concludes that “grip force is an indicator of the total force of the body, of muscle mass.”
From Lovethe APP specialized in nutrition, exercises and health, explain the amount of benefits that strong muscles provide through some examples:
